Comparing Nutrients in 1 pound Flower Clusters Broccoli VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Flower Clusters Broccoli	Oranges with Peel	Recommended Dietary Allowance
Energy	4.38% 127kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	54% 70.3g	130g per day for Men 19-50 years
Sugars	9.26% 6.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	24% 13.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.5% 322μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	470% 423mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Oranges with Peel	Recommended Dietary Allowance
Calcium	21.8% 218mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	50% 4mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.8% 299mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 411g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Flower Clusters Broccoli vs Oranges with Peel :

• Raw Flower Clusters Broccoli have 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.5 times more Vitamin B1 than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Flower Clusters Broccoli vs Oranges with Peel :

• Raw Flower Clusters Broccoli have 1.8 times more Magnesium, 3 times more Phosphorus, 1.7 times more Potassium, 4.3 times more Selenium, 13.5 times more Sodium and 3.6 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.5 times more Calcium and 1.3 times more Copper than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli and Raw Oranges with Peel have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Flower Clusters Broccoli have 8.1 times more Omega 3 and 2.3 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.3 times more Energy, 3.1 times more Carbohydrate and 2 times more Fiber than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.